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Is Menopause Keeping You Awake? Discover How To Sleep Better

A lot of women who are used to sleeping normally have suddenly found themselves suffering from insomnia and cannot figure out how to sleep better. Why? One major cause for insomnia in older women is menopause. Those surprise hot flushes and nighttime sweats appear out of nowhere and disturb a peaceful sleep are symptoms of approaching menopause.

Cause of Insomnia

This period is also called the menopause transition (perimenopause). This hormonal imbalance starts when a woman’s reproductive system stops producing eggs and, in consequence, reduce the production of the hormone estrogen. When ovulation stops, a woman’s body also reduces the production of progesterone. As the sex hormones estrogen and progesterone decline in amounts in a woman’s body, symptoms such as sudden hot flushes that also result in nighttime sweating can appear out of nowhere.

Hot flushes can jolt you awake since these hot flushes are indication of the body producing adrenalin that will rouse your brain and won’t allow you to go back to sleep immediately. Some lucky women may not experience hot flushes but for the majority of menopausal women, it is something that they have to deal with.

Also, as adrenalin is being pumped in the body, the hot sensation you feel will make you produce sweat. Hence, nighttime sweating can leave women drenched and sometimes require them to change their bed sheets.

Since the brain is racing with adrenalin, many women, after the hot flushes are over, find themselves unable to quiet their minds and think of things over and over. This can cause women to be sleep deprived and wondering how to sleep better.

Your Diet Matters

As the body goes through these changes, women need to support and nourish their bodies to diminish the effects. While there is no tried-and-tested formula to combat the resulting sleep deprivation, the following are good ways to start:

Nighttime diet is important so instead of drinking or eating anything that contains caffeine such as coffee, make sure to take something that can make you relax. Milk has been proven to induce sleep since it acts as a sedative thanks to the tryptophan it contains. An alternative to milk is drinking chamomile tea that also promotes relaxation.

Cut your smoking habit too since cigarettes contain stimulants that can keep you awake. It may not be strictly related to diet but aside from damaging your lungs, you are inhaling stimulants that can compound your problem of insomnia.

Avoid triggers to hot flushes like wine and spicy foods that trigger nighttime sweating. There are sound studies that have found that alcohol and spicy foods do trigger these symptoms.

Your Environment Too

Make your bedroom cool and well-ventilated. Wearing breathable clothing such as clothes made of cotton fiber helps.

Removing the TV from the bedroom can improve your sleep since your mind will be less active because it is not stimulated as much.

Natural Cure

Plant-based sources of estrogen have been found to help combat hot flushes. Women in Asia have more soy (which contains estrogen) in their diet and this is the reason why only 30% of Asian menopausal women experience hot flushes unlike in North America where the range is between 80% to 90%.

Because of the changes that occur in your body during menopause, working out how to sleep better may need to include methods that address these changes. But you will also benefit from knowing how to manage regular insomnia and understand what is important to encourage healthy sleep.…

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Get A Handle On Depression With These Useful Tips

 

Many people face the problem of depression, usually, at least, once in their lives. Handling depression can be somewhat difficult, as people feel trapped with their feelings of sadness and despair. However, no matter how impossible it may seem, depression can be faced. The tips in this article can help you face depression.

A great tip that can help you battle depression is to make sure you’re getting enough sleep everyday. It’s important that we get enough sleep because it helps our bodies function. If we don’t get enough sleep, we can get tired and that can lead to feeling depressed.

If your income is low and you are suffering from depression, try and find free or low-cost social services that can help you. Local governments offer community counseling services to those with low incomes, especially those people who qualify for Medicaid. These community counseling centers can also provide free samples of medication for those who can’t afford to fill a prescription.

If you are struggling with depression, one of the best things you can do is to develop a broad range of interests. Having a number of activities to do that you enjoy can help keep you from dwelling on your negative feelings. A hobby that helps others at the same time can add to your self-confidence, too.

If you are going the medication route to treat your depression, try a lot of different drugs before giving up. It is a little-known fact that people who have been helped by antidepressant medication had to try an average of four different drugs to find the one that worked for them.

One way to combat depression is to help yourself feel good. It sounds simple, but when life has gotten to the point that you find it difficult to get out of bed and get dressed in the morning, no matter how difficult or tiring it may be, hop in that shower and pick out a flattering outfit to wear for the day. Looking good will help you to feel good as well.

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Get enough sleep, typically 8 hours per night, with a 6 hour minimum. There are many studies that have concluded that sleep patterns have a lot to do with mood and behavior, and those that aren’t getting enough sleep have a higher chance of becoming depressed. Rest is essential for the brain to function healthier, and you want to be sure that you aren’t clouded by fatigue throughout the day.

Develop and practice effective relaxation exercises or practices. Whether lying in a tub that is filled with aromatic beads or using Yoga to relax your mind, you want to keep a clear head and refrain from discomfort in order to avoid a depressed mood. With relaxation comes enlightenment and a much healthier mood.

As stated before, many people have depression at least once. People feel troubling sadness and despair, and may feel as if they can find no way to escape it. Although it may seem impossible to beat depression, it is not. If you simply remember the tips from this article, you can begin your battle against depression.…